Introduction
It’s tart, green, and tiny—but don’t underestimate it. Amla, or Indian gooseberry, is one of nature’s most celebrated superfoods. For centuries, it’s been used to improve digestion, strengthen hair, and boost immunity. Modern nutrition agrees—just 100 ml of fresh amla juice contains up to 720 grams of vitamin C!
When taken on an empty stomach, this potent juice may help your body absorb nutrients more effectively, flush out toxins, and give your metabolism a healthy boost.In this blog, we’ll explore the science-backed benefits of drinking amla juice on an empty stomach, its nutritional value, safe usage, and common side effects—so you can make the most of this ancient remedy.
The Nutritional Value of Amla
Amla is highly nutritious and contains a variety of essential nutrients. It is a rich source of Vitamin C, with 1 gm of vitamin C per 100 ml of fresh juice. Here are other nutrients in Amla:
- Fibre
- Vitamin A
- Calcium
- Iron
- Phosphorus
- B Vitamins
- Magnesium
- Potassium
- Antioxidants
The nutritional value of Amla per 100 gm is as follows:
| Nutrient | Nutritional Value per 100 grams |
| Calories | 44 kcal |
| Carbohydrates | 10.18 g |
| Protein | 0.88 g |
| Fat | 0.58 g |
| Fibre | 4.3 g |
| Vitamin C | 252 mg |
| Vitamin A | 290 IU |
| Calcium | 25 mg |
| Iron | 0.31 mg |
| Phosphorus | 20 mg |
| Magnesium | 10 mg |
| Potassium | 198 mg |
| Vitamin B1 | 0.03 mg |
| Vitamin B2 | 0.02 mg |
| Vitamin B3 | 0.3 mg |
10 Proven Benefits of Amla Juice on an Empty Stomach
1. Boosts Immunity
Thanks to its extremely high vitamin C content (720 mg per 100g), amla helps strengthen immune defence and reduce inflammation.
2. Supports Healthy Digestion
Amla juice helps improve digestion, regulate bowel movements, and reduce acidity when taken on an empty stomach.
3. Promotes Clear Skin
Its antioxidants combat free radicals and reduce oxidative damage that causes pigmentation and acne.
4. Improves Hair Strength & Growth
Amla nourishes hair follicles and promotes healthy growth. Its vitamin C content supports collagen production for better scalp health.
5. May Help Manage Blood Sugar
Some studies show amla may help lower blood glucose levels when taken regularly, making it potentially helpful for those with prediabetes or type 2 diabetes.
6. Supports Liver Detoxification
Amla supports the liver’s natural detox process and helps flush out residues from medications or alcohol.
7. Aids in Weight Management
Amla’s fibre and metabolic-boosting effects may help reduce cravings and promote fat metabolism.
8. Helps Prevent Constipation
Its high fibre content (4.3g/100g) acts as a natural laxative, helping relieve constipation and support gut health.
9. Supports Heart Health
Amla’s antioxidant and lipid-lowering properties may help improve cholesterol levels and support blood vessel function.
10. Traditionally Used for Eye & Oral Health
While more research is needed, amla is traditionally used in Ayurveda to support vision and gum health due to its vitamin A and antibacterial compounds.
Recommended Amla Rich Products for Good Health
1. Dabur Amla Juice
Dabur Amla Juice is a rich source of vitamin C and antioxidants that help boost immunity, improve digestion, and support hair and skin health. Regular consumption may aid in detoxification and enhance overall well-being.
2. Zandu Amla +5 Herbs Juice
Zandu Amla +5 Herbs Juice is a blend of amla and five powerful herbs, including giloy and tulsi, which support immunity, digestion, and detoxification. It helps maintain energy levels and promotes better metabolism.
3. Patanjali Amla Juice
Patanjali Amla Juice is made from fresh amla extracts and is rich in vitamin C, which helps boost immunity, improve digestion, and support healthy skin and hair. It also aids in detoxification and promotes overall wellness.
4. Myupchar Ayurveda Amla Juice
Myupchar Ayurveda Amla Juice is formulated using high-quality amla extracts to provide antioxidant benefits, strengthen the immune system, and promote digestive health. It is a natural detoxifier that supports liver and skin health.
5. Dabur Amla Churna
Dabur Amla Churna is a powdered form of amla that helps improve digestion, boost immunity, and support hair and skin health. It is rich in antioxidants.
6. Baidyanath Amla No Added Sugar Juice
Baidyanath Amla Juice, with no added sugar, is a natural health supplement that helps strengthen immunity, improve digestion, and promote hair and skin health. It is free from artificial sweeteners and preservatives.
Side Effects of Drinking Amla Juice on an Empty Stomach
If you drink amla juice on an empty stomach, it can cause some side effects. Here are potential side effects:
- Gastrointestinal Issues: Amla juice is acidic and can cause stomach discomfort, cramps, or an upset stomach in some people.
- Diarrhoea: High vitamin C content might lead to loose stools or diarrhoea if consumed in large quantities.
- Heartburn: The amla juice can exacerbate acid reflux or heartburn in individuals who already have this condition.
How to Make Amla Juice at Home
Follow these simple steps to make amla juice at home:
- Rinse the amla thoroughly under running water to remove any dirt.
- Cut each amla into small pieces and remove the seeds.
- Put the amla pieces into a blender jar. Add 1 cup of water and blend until smooth.
- Pour the blended mixture through a strainer or a muslin cloth into a bowl to remove the pulp. Press the pulp with a spoon to extract as much juice as possible.
- If the juice is too sour, add honey or sugar to taste and stir well.
- Pour the juice into a glass and enjoy fresh.
- You can also refrigerate it for later use.
How to Take Amla Juice?
Drink a small glass (about 30-50 ml) of amla juice on an empty stomach in the morning for best results. If the juice is too strong or sour, dilute it with an equal amount of water. You can also add a teaspoon of honey or a pinch of salt to improve the taste. Its recommended to consume amla juice daily to boost your immunity and improve digestion.
Precautions When Using Amla
While Amla has many health benefits, if you are using it for the first time, take these precautions.
- Begin with a small amount to see how your body reacts. Gradually increase the quantity.
- Don’t consume too much amla at once, as it can cause stomach upset or diarrhoea.
- If you have any existing health conditions, especially related to the stomach or are on medication, consult your doctor before taking Amla juice.
- Amla can be dehydrating for some people, so make sure to drink plenty of water.
- Amla is acidic and can erode tooth enamel. Rinse your mouth with water after consuming amla juice.
- Take Amla juice in moderation as part of a balanced diet.
Conclusion
Amla juice is one of the most nutrient-dense drinks you can start your day with—packed with vitamin C, fibre, and polyphenols that support your immunity, digestion, hair, and skin.
However, more is not always better. Drinking 30–50 ml of diluted amla juice is generally safe for most people, but excessive amounts may irritate your stomach or affect blood sugar levels if you’re on medications.
As with any health remedy, consistency, moderation, and personalised advice are key. Speak to your doctor before making amla juice part of your daily routine, especially if you have chronic health conditions.
Frequently Asked Questions (FAQs)
Drinking amla juice daily can boost your immune system, improve digestion, and enhance skin and hair health due to its high vitamin C and antioxidant content. However, excessive consumption may cause stomach discomfort or diarrhoea in some individuals.
Yes, drinking amla juice can help clear skin by providing antioxidants and vitamin C, which promote collagen production and reduce inflammation. Regular consumption may result in a healthier, more radiant complexion.
Amla juice can cause stomach discomfort, diarrhoea, and acid reflux if consumed in large quantities. It may also interact with certain medications and cause allergic reactions in some individuals.
People with low blood sugar, acid reflux, or those on blood-thinning medications should avoid amla juice.
The best time to drink amla juice is on an empty stomach in the morning for optimal absorption and benefits. The benefits of drinking amla juice on an empty stomach are more than when it is consumed after meal.
Amla can help cut belly fat by boosting metabolism and aiding digestion due to its high vitamin C and fibre content.
Amla is acidic in nature and may worsen symptoms in people with acid reflux or sensitive stomachs. If you experience heartburn, try diluting it or avoid drinking it on an empty stomach.
Yes. Fresh amla juice retains more antioxidants and vitamin C. Packaged versions may contain preservatives or added sugar unless labelled otherwise.
Wait about 20–30 minutes before eating to allow your body to absorb the juice’s nutrients and antioxidants more effectively.
In moderate amounts, amla is considered safe and beneficial in pregnancy. However, always check with your gynaecologist, especially if you have digestive issues or are on medication.